Stretching Flashcards
(111 cards)
1
Q
Ability of a tissue to return to it’s previous shape or size following the application of a force.
A
Elasticity
2
Q
Point of force beyond which tissue won’t return to former shape/size when force is removed.
A
Elastic Limit
3
Q
Deformation
A
Plastic Stretch
4
Q
Ability to deform without return to prior shape (can be normal property or secondary to damage)
A
Plasticity
5
Q
Resistance, tension, tightness, pain, non-specific term probably referring to shortened muscles which limit joint motion.
A
Stiffness
6
Q
Property of a fluid to resist loads that produce shear and flow.
A
Viscosity
7
Q
Faster Movement = _______ viscosity.
A
Lower
8
Q
Warming muscles increases viscosity (T/F)
A
False
9
Q
Phenomenon of gels/solids where mechanical vibrations causes change from gel/solid to liquid
e.g. Quicksand
A
Thixotrophy
10
Q
How does thixotrophy affect a muscle?
A
Muscle becomes stiff with disuse and more mobile with movement.
11
Q
Example of mobility stretch.
A
Hamstring Stretch
12
Q
Example of motor control stretch.
A
Hip Hinge, one legged balance
13
Q
Example of functional patterning.
A
Pick up bag, squat, going to bathroom
14
Q
What two things do our muscles/joints need?
A
Stability and Mobility
15
Q
What type of factors restrict motion?
A
Extrinsic, Intrinsic, Sedentary lifestyle and habitual faulty or asymmetric postures, paralysis, postural misalignment.
16
Q
Examples of extrinsic immobilization?
A
Casts, splints, skeletal traction
17
Q
Examples of intrinsic immobilization?
A
Pain, Joint inflammation, muscle/tendon/fascial disorders, skin disorder, bony block, vascular disorders
18
Q
Examples of sedentary/habitual immobilization?
A
Confinement to bed or wheelchair, occupation or work environment
19
Q
Examples of Paralysis immobilization?
A
CNS/PNS disorders
20
Q
Examples of postural misalignment immobilization?
A
Scoliosis, kyphosis
21
Q
What are the indications for stretching?
A
• When ROM is limited due to loss of extensibility
from adhesions, contractures, and scar tissue
causing functional limitations or disabilities
• When restricted motion may lead to structural
deformities that are otherwise preventable
• When muscle weakness and shortening of
opposing tissue have led to limited ROM
• As part of a total fitness program designed to
prevent or reduce the risk of MSK injury
• Prior to and after vigorous exercise to minimize
soreness
22
Q
What are the tight or overactive upper extremity muscles?
A
Pec Major/minor Anterior deltoid Subscapularis Latissimus dorsi Levator scapulae Upper trap Teres major SCM Scalenes Rectus Capitis
23
Q
What are the weak or underactive upper extremity muscles?
A
Rhomboids Lower Traps Posterior Delt Teres minor Infraspinatus Serratus anterior Longus coli longus capitis
24
Q
What are common joint dysfunctions of the upper extremity?
A
Sternoclavicular joint
AC joint
Thoracic and Cervical Facet joints
25
What are possible injuries of the upper extremities?
```
Rotator cuff
Shoulder instability
Bicep tendonitis
TOS
Headaches
```
26
What joints are prone to lose mobility? (stiff)
```
Ankle
Hip
Thoracic
Gleno-humeral
Upper Cervicals
```
27
What joints are prone to decreased stability?
Knee
Lumbar
Scapula
Lower Cervicals
28
What muscles are tight or overreactive in the lower extremities?
```
Fibularis
Lateral Gastroc
Soleus
IT Band
Lateral hamstring
Adductor
Psoas
```
29
What muscles are weak or underreactive in the lower extremities?
```
Post. Tibialis
Flexor digitorum L.
Flexor hallucis L.
Ant. Tibialis
Vastus Medialis
Pes Anserine
Gracilis
Sartorius
Semitendinosus
Gluteus Medius
Hip external rotators
Gluteus Maximus
Local lumbo-pelvic-hip stabilizers
```
30
What are common joint dysfunctions of the lower extremities?
```
1st MTP joint
Subtalar joint
Talocrural joint
Prox. Tib/fib joint
SI Joint
Lumbar facet joints
```
31
What are the possible injuries to the lower extremity?
Plantar fasciitis
Post. Tib tendonitis
Anterior knee pain
Low back pain
32
What are the stretching contraindications?
• A bony block limits motion
• Recent fracture with non-union
• Acute inflammatory or infections process
• Soft-tissue healing could be disrupted due to stretch
• Sharp acute pain with jt movement or muscle elongation
• Hematoma or other tissue trauma indication
• Hypermobility already exists
• Shortened soft tissues provide support in stead of
neuromuscular control or normal structural stability
• Shortened soft tissues enable a paralyzed patient or one
with severe weakness to perform specific functional skills
33
Stretching prior to a vertical leaping test may (increase/decrease) performance?
decreased
34
Stretching prior to a bench press (increased/decreased) performance?
decreased
35
Calf muscle strength was (increased/decreased) after 15 minutes of stretching?
decreased
36
T/F Stretching causes an acute inhibition of maximal force produced by the muscle and this effect is more pronounced in activities performed at relatively slow velocities.
True
37
T/F Minimal contraction of the muscle prior to static stretch minimizes stretch-induced strength loss.
False, maximum contraction does.
38
What does static stretching without muscle activation do to performance?
Decreases
39
What are the types of static stretching?
1. ) Self Stretch (active)
| 2. ) Passive Stretch (partner)
40
What are the types of dynamic stretching?
1. ) Active Stretch
| 2. ) Ballistic Stretch
41
What are the types of pre-contraction stretching?
1. ) Proprioceptive Neuromuscular Facilitation (PNF)
| 2. ) PIR, PFS
42
What are the types of static (active self stretches)?
Bands and stretch straps
43
What type of static stretch is described: slow and constant, 15-30 seconds, 2-4 reps, position patient for relaxing, decrease intensity if painful, careful with hypermobile joints, avoid combination movements of the spine.
Passive Partner Stretch
44
What is the acute increase in ROM immediately following a static stretch attributed to?
analgesic response
45
In 30 seconds of stretching viscoelasticity increase until the ___ rep.
4th
46
(T/F) A 30 second stretch per muscle group is
sufficient to increase ROM in most healthy
people, it is likely that longer periods or more
repetitions are required in some people, injuries,
and/or muscle groups.
True
47
Is there an additional benefit seen with holding a stretch for 60 seconds?
NO. 30 seconds is sufficient.
48
What is the downfall to stretching for 10 seconds?
It takes 10 weeks to reach plateau compared to 30 seconds takes 6-7 weeks to reach plateau.
49
```
What type of stretching is:
Rapid alternating movements to end-range
– “Bouncing” at end range
– Increased injury risk
• Immobilized or disused tissue are weak
• Chronic contracture causes brittle tissue
– May be used for certain sports in healthy
athletes
• Gymnastics
• Martial arts
– Not for injury recovery
```
Ballistic Stretching (Dynamic Stretching)
50
```
What type of stretching is: Movement through a full range
– Start slow gradually pick up speed and
increase ROM
– Use sport / task-specific movements
– Preparation / warmup
```
Active Dynamic Stretching
51
Who said it? "All human beings including those with disabilities, have untapped existing potential."
KABAT, 1950
52
What is the theory with PNF?
Stimulating distal segments increased proprioception of proximal segments.
53
What type of patients did Herman Kabat use these techniques on?
Cerebral Palsy patients
54
What are the facilitation techniques of PNF?
```
– Motor Control
– Increases excitability of the target
muscles
– Restore muscle function
– Increase ability to move
– Increase stability
– Facilitate coordinated movement
through timing
– Increase patient’s stamina to avoid
fatigue
```
55
What are the inhibition techniques of PNF?
```
– Motor control
– Decrease motor
neuron excitability
– Reduction in
spasticity
– Improve motion
```
56
What are the PNF spiral-diagonal plane movements? (3 components)
1. ) Flexion-Extension
2. ) Rotation
3. ) Toward and Across Midline -- Across and Away from Midline
57
Stretching the hamstrings is an example of what plane stretch for PNF?
Single Plane
58
T/F Single plane stretching (PNF) is just as effective as multi-plane stretching (PNF)?
False it is effective but not as functional as multi-plane
59
```
• Form the basis for all movement
• Alternating agonist/antagonist control
• Multiple planes of movement
• Create control, with alternating mobility
and stability
```
PNF patterns
60
Each extremity has ___ patterns of motion.
2
61
The motions of the extremity are _____ _____ motions.
Mirror image
62
Shoulder Flexion, external rotation, adduction
Forearm supination
Wrist Flexion
Finger Flexion
D1 Flexion
63
Shoulder--Extension, Internal Rotation, Abduction
Forearm--Pronation
Wrist--Extension
Fingers--Extension
D1 Extension
64
Shoulder--Flexion, External Rotation,
Abduction
Forearm--Supination
Wrist-- Extension
Fingers—Extension
D2 Flexion
65
Shoulder--Extension,
Internal Rotation,
Adduction
Forearm--Pronation
Wrist-- Flexion
Fingers--Flexion
D2 Extension
66
Grab Seat Belt to fasten seat belt.
D1
67
Arm finishes in flexion, adduction and external rotation.
D1 Flexion
68
Arm finishes in extension, abduction and internal rotation
D1 Extension
69
Sword from the sheath to the air.
D2
70
Arm finishes in flexion, abduction, and external rotation
D2 Flexion
71
Arm finishes in extension,
| adduction, and internal rotation
D2 Extension
72
Soccer Kick
D1
73
Leg finishes in
flexion, adduction, and
external rotation
D1 Flexion
74
Leg finishes in
extension, abduction and
internal rotation
D1 Extension
75
Snow Plow (up and out to down and in)
D2
76
Leg finishes in
flexion, abduction, and
internal rotation
D2 Flexion
77
Leg finishes in
extension, adduction and
external rotation
D2 Extension
78
```
Hip--Flexion
Adduction
External Rotation
Foot--Dorsiflexion
Inversion
Toes--Extension
```
D1 Flexion
79
```
Hip--Extension
Abduction
Internal Rotation
Foot--Plantar flexion
Eversion
Toes--Flexion
```
D1 Extension
80
```
Hip--Flexion
Abduction
Internal Rotation
Foot--Dorsiflexion
Eversion
Toes--Extension
```
D2 Flexion
81
```
Hip--Extension
Adduction
External Rotation
Foot--Plantar flexion
Inversion
Toes--Flexion
```
D2 Extension
82
Spread of excitation in the central nervous
system that causes contraction of synergistic
muscles in a specific pattern”
Irradiation
-Surburg
83
Contraction of the agonist simultaneously inhibits the action of the antagonist
Sherrington's Law of Reciprocal Inhibition
84
Technique that uses Sherrington's Law?
CRAC
85
Triceps is inhibited and Biceps Contracts
Reciprocal Inhibition
86
After a muscle is contracted, it is automatically
| in a relaxed state for a brief, latent period
Postcontraction inhibition
87
Techniques that use postcontraction inhibition?
Hold Relax, Postisometric relaxation (PIR), and Postfaciliation stretch
88
What are the facilitated PNF techniques?
– Rhythmic Stabilization
– Slow Reversal
– Fast Reversal
89
What are the inhibited PNF techniques?
Hold Relax
– Contract Relax
– Contract Relax Agonist Contract (CRAC)
90
Alternating between isometric actions of the
| agonistic and antagonistic muscles
Rhythmic Stabilization
91
Concentric action of the antagonist,
followed by a concentric action of the
agonist
Slow Reversal
92
Concentric action of the antagonist,
followed by a concentric action of the
agonist (same but faster)
Fast Reversal
93
1. 10-15 seconds of stretch
2. Isometric action of the antagonist for 6 seconds
3. Followed by relaxation
4. Passive stretching antagonist for 10-15 seconds
Hold Relax
94
1. Stretch for 10-15 seconds
2. Maximal concentric action of the antagonist against resistance
3. Followed by relaxation
4. Stretch for another 10-15 seconds
5. Repeat if needed
Contract Relax
95
Utilizes reciprocal inhibition by having the agonist contract while
stretching the antagonist
CRAC (Contract Relax Agonist Contract)
96
What are other techniques that use pre-contraction stretching?
1. ) Post-isometric Relaxation (PIR)
2. ) Post Facilitation Stretch
3. ) Muscle Energy Techniques
4. ) Active Isolated Stretching (Mattes Method)
97
– Passively stretch mm to point of tension
– Contract mm (isometric) gently for ~10 sec
– Breathe out & relax mm
– Doctor feels for decrease resistance
– Gently stretch to next point of tension
– Repeat 3-5 reps
PIR (post-isometric relaxation)
98
– Hold mm midway between neutral and point of tension
– Contract (isometric) with maximum or near maximum
effort for ~10 sec
– Relax completely
– Doctor feels for decreased resistance
– Move quickly to new point of tension (careful)
– Hold stretch for 20 seconds
– Move back to midrange and rest 20 – 30 seconds
– Repeat 3 – 5 times.
Post-Facilitation Stretch (PFS)
99
– Stretching procedure involving voluntary
contraction of a muscle in precise and controlled
direction and variations in intensity
Muscle Energy Technique (MET)
100
Uses include
– Lengthening a shortened muscle, contracture or
spastic muscles, strengthen weakened muscles,
reduce localized edema, mobilize joint
articulations with restricted mobility, TrP
Muscle Energy Technique (MET)
101
Particularly helpful with postural muscles
MET (muscle energy technique)
102
```
Helps strengthen muscles with isometric
actions
• Relaxes muscles, useful for spasms
• Regains muscle control through continual
use
• Reduce localized edema
```
MET (muscle energy technique)
103
What is the protocol for MET?
Position of comfort, take muscle or movement to
the point of barrier. Should be pain free point when
stretch begins
– Ask pt. to contract muscle he feels the stretch, max
of 25%, while the Dr. matches effort with
resistance. May use less when patient is in early
stages of rehabilitation following injury
– After 10 seconds of action have patient relax and
within 3-5 seconds gently move to next barrier
104
Who developed Active Isolated Stretching?
Aaron Mattes
105
Takes advantage of the principle of reciprocal
| inhibition
Active Isolated Stretching
106
```
Stretch gently (1 pound of pressure) to prevent
activation of muscle spindles and Golgi bodies
```
Active Isolated Stretching
107
• Lengthening with a gentle pressure at end range
to microscopically loosen scar tissue and allow
restoration of proper muscle length.
Active Isolated Stretching
108
What is the protocol for active isolated stretching?
```
The patient positions the part in the
proper position and initiates voluntary
movement toward end range
• Doc applies a gradual tension of no more
than 1 pound of pressure to stretch
• Stretch for no more than 2 seconds
• Return to start position
• Repeat 8 to 10 reps
– more repetitions may lead to local ischemia
```
109
T/F Older adults, 65 yrs and older, should
| incorporate a static stretching into daily routine
True
110
T/F Orthopedic patients only benefit from PNF types
| of stretching
False, they may benefit from any type of stretching
111
T/F Stretching may be beneficial in myofascial pain
| management
True.
